Wednesday — Hinge, Squat, Carry.
Session 1 of 3
Warm-up — 6 minutes.
5 min easy walk or row · gradually increase to a brisk pace
10 hip-circle each direction · 10 shoulder pass-throughs · 10 bodyweight squats
Hip hinge — Romanian deadlift.
3 sets × 8 reps · weight: light to moderate · tempo 2-1-2 (down 2s, pause 1s, up 2s) · rest 90s between sets
The pattern teaches the spine to stay rigid under load. Bar travels close to the legs, hips push back first, knees bend only as much as needed. Stop the descent when you feel the hamstring stretch — not when the bar touches the floor.
no barbell — dumbbell RDL, same sets/reps. If new to hinging — start with a kettlebell deadlift from a block.
Squat — goblet squat.
3 sets × 8 reps · hold a single dumbbell or kettlebell at chest · full range, sit between your heels · rest 90s
The point of week one isn't the load. It's the bottom position — can you sit there comfortably, spine tall, knees tracking over toes? If yes, the load goes up next week.
depth feels restricted — elevate the heels on a 1″ plate, then progress flat. Knees bother you — box squat to a chair at parallel.
Loaded carry — suitcase carry.
3 sets × 30 m per side · single dumbbell, walk slow · rest 60s
The most-correlated drill with late-life function. Carry one heavy thing in one hand, walk under control, don't let your spine collapse to one side.
limited space — marches in place while holding the weight, 45s per side. No dumbbell — full grocery bag works.
Cool down — 2 minutes.
Slow walk · 3 diaphragmatic breaths in lying-on-floor position · jot a one-line note in your journal.